Happy Independence Day!
Let's be thankful for our country men and women serving in the armed forces. While so many of us enjoy time with family and friends during this holiday, they are away and sacrificing. They are near our hearts and we hope they all find their way home safely.
Week 8 is upon us as we get into the thick of the summer, remember to keep hydrated. This week's long run is a quality long run, so remember to pick up the pace for those middle mile(s). Adding this quality aspect to our long runs will help improve our fitness and start to give us insight into what we can expect in the Marathon or Half.
Be aware of your hydration levels during this holiday weekend. Alcohol can dehydrate you, so if you have your share, be sure to re-hydrate and/or approach your workouts with caution for the next couple of days.
Meeting Groups
These are the days and times and places that I'll be giving these group workout options. If other groups decide to use this program as their template and want to be listed here, email Donnie O'Neal. If you join us for workouts, I recommend only coming to 2 of the weekday (M/W or T/TH) workouts and the Saturday long run workout.
| Day | Times | Place |
| Mondays | 5:45pm to 7:00pm | McNeil High School, Round Rock / Forbes Middle School, Georgetown |
| Tuesdays | 5:45am to 7:00am | RunTex Georgetown |
| Wednesday | 6:00pm to 7:15pm | RunTex Georgetown |
| Thursdays | 5:45am to 7:00am | RunTex Georgetown |
| Saturdays (long run) | 6:30am | RunTex Georgetown |
Workouts
Below are the workouts for the different levels of the Half and Marathon.
| Half Marathon Level 1 | Marathon Level 1 |
| Marathon Level 2 | |
| Half Marathon Level 3 | Marathon Level 3 |
| Half Marathon Level 4 | Marathon Level 4 |
| HALF MARATHON LEVEL 1 | |
| Saturday, July 5, 2008 | 4 Miles Easy Long Run |
| Sunday, July 6, 2008 | Rest Day |
| Monday, July 7, 2008 | Circuit Run Workout |
|
Tuesday, July 8, 2008 |
Rest Day |
| Wednesday, July 9, 2008 | Progressive Tempo for 1 mile (warm up, drills, workout, cool down, stretch) |
| Thursday, July 10, 2008 | 10 minute comfort run or cross train |
| Friday, July 11, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, July 5, 2008 | 2 miles Warm up; 1 miles Steady State; 1 miles Cool Down |
| Sunday, July 6, 2008 | 20 minutes easy or Off Day |
| Monday, July 7, 2008 | Circuit Run Workout |
|
Tuesday, July 8, 2008 |
Rest Day |
| Wednesday, July 9, 2008 | Progressive Tempo for 2 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, July 10, 2008 | Rest Day |
| Friday, July 11, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, July 5, 2008 | 2 miles Warm up; 2 miles Steady State; 2 miles Cool Down |
| Sunday, July 6, 2008 | 20 minutes easy or Off Day |
| Monday, July 7, 2008 | Circuit Run Workout |
|
Tuesday, July 8, 2008 |
Rest Day |
| Wednesday, July 9, 2008 | Progressive Tempo for 2 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, July 10, 2008 | 20 minutes comfort run or Cross Train |
| Friday, July 11, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, July 5, 2008 | 2 miles Warm up; 4 miles Steady State; 2 miles Cool Down |
| Sunday, July 6, 2008 | 20 minutes easy or Off Day |
| Monday, July 7, 2008 | Circuit Run Workout |
|
Tuesday, July 8, 2008 |
30 minutes comfort run or Cross Train |
| Wednesday, July 9, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, July 10, 2008 | 30 minutes comfort run or Cross Train |
| Friday, July 11, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, July 5, 2008 | 2 miles Warm up; 2 miles Steady State; 2 miles Cool Down |
| Sunday, July 6, 2008 | 20 minutes easy or Off Day |
| Monday, July 7, 2008 | Circuit Run Workout |
|
Tuesday, July 8, 2008 |
Rest Day |
| Wednesday, July 9, 2008 | Progressive Tempo for 2 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, July 10, 2008 | 20 minutes comfort run or Cross Train |
| Friday, July 11, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, July 5, 2008 | 2 miles Warm up; 4 miles Steady State; 2 miles Cool Down |
| Sunday, July 6, 2008 | 20 minutes easy or Off Day |
| Monday, July 7, 2008 | Circuit Run Workout |
|
Tuesday, July 8, 2008 |
30 minutes comfort run or Cross Train |
| Wednesday, July 9, 2008 | Progressive Tempo for 2 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, July 10, 2008 | 30 minutes comfort run or Cross Train |
| Friday, June 11, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, July 5, 2008 | 2 miles Warm up; 6 miles Steady State; 2 miles Cool Down |
| Sunday, July 6, 2008 | 30 minutes easy or Off Day |
| Monday, July 7, 2008 | Circuit Run Workout |
|
Tuesday, July 8, 2008 |
3/4 hour comfort run |
| Wednesday, July 9, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, July 10, 2008 | 3/4 hour comfort run |
| Friday, July 11, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, July 5, 2008 | 2 miles Warm up; 8 miles Steady State; 2 miles Cool Down |
| Sunday, July 6, 2008 | 30 minutes easy or Off Day |
| Monday, July 7, 2008 | Circuit Run Workout |
|
Tuesday, July 8, 2008 |
1 hour comfort run |
| Wednesday, July 9, 2008 | Progressive Tempo for 3 miles (warm up, drills, workout, cool down, stretch) |
| Thursday, July 10, 2008 | 1 hour comfort run |
| Friday, July 11, 2008 | 30 minutes easy or Off Day |
For past workouts in this program go to: http://www.runtex.com/web/4-14.asp. To view my personal training blog: http://velocity.runtex.com/ba/journal/index.php?blogId=8811.
